You may not spend much time contemplating your breathing capabilities until difficulties arise.
Breathing is an involuntary process, supported by a strong functioning respiratory system.
Conditions such as bronchitis, asthma, the common cold, allergies and cystic fibrosis can damage respiration by stimulating inflammation and increasing mucus production in your lungs or throat.
In addition to reaping sufficient rest and necessary medical treatment, certain foods may help to minimize breathing problems and enhance your overall wellness and quality of life.
Fruits and vegetables are prime sources of antioxidants such as vitamins C and E and beta carotene.
Antioxidants may help to minimize lung inflammation triggered by harmful substances known as free radicals, according to MayoClinic.com asthma and allergy specialist Dr. James T. Li.
They also help to reduce asthma symptoms.
Fruits and vegetables particularly rich in protective nutrients include berries, cherries, citrus fruits, kiwi, tomatoes, bell peppers, broccoli, leafy greens, brussels sprouts and winter squash.
Limit bananas, which may increase mucus production, particularly if you have cystic fibrosis.
Yogurt and kefir are cultured dairy products that contain valuable nutrients, such as calcium and B-vitamins, and beneficial, or "friendly," bacteria known as probiotics.
Although research is limited, probiotics may help manage the effects of respiratory illnesses, according to the University of Maryland Medical Center, including the common cold.
Unless dairy products worsen your symptoms, consume yogurt or kefir containing "live, active cultures," such as Lactobacillus, routinely.
Top yogurt with fresh fruit for added antioxidant benefits.
Warm fluids may soothe throat pain and loosen mucus, which reduces congestion and makes it easier to breathe.
Chicken soup provides immune boosting protein and vegetables, soup broth and tea.
Choose herbal, caffeine-free tea over caffeinated teas, which may interfere with your resting capabilities.
Fluids also support hydration and may help your body rid itself of toxins through urine.
Additional useful fluids include warm soy or rice milk, tomato or broth-based vegetable soups and hot cocoa prepared with water.
Because cow's milk may worsen mucus, avoid dairy-based soups and beverages.
Healthy fats promote cardiovascular health, absorption of fat-soluble nutrients, such as vitamins A, D and K, and brain function.
Fats reaped from seeds, nuts and cold-water fish, such as salmon, mackerel, herring and sardines, also provide antiinflammatory properties, and may help minimize mucous production.
For heightened benefits, choose vegetable oils, nuts, seeds and cold water fish instead of butter, hard margarine and fatty meats, which may increase inflammation.
Use almond or peanut butter instead of mayonnaise or butter on breads and sandwiches and snack on walnuts, almonds or sunflower seeds instead of potato chips or french fries.
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